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Dumbbells Squat To Hammer Curl

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Exercise Profile

Primary muscles:

Biceps, Quads

Equipment:

Dumbbell

Difficulty:

Beginner

Dumbbells Squat To Hammer Curl Overview

The dumbbell squat to hammer curl workout is a compound exercise that targets the biceps and quads.

By holding dumbbells in each hand, the biceps are engaged during the hammer curl motion.

The squatting motion primarily targets the quads, while also engaging the glutes and hamstrings.

This exercise effectively utilizes dumbbells to provide resistance, allowing for muscle development in the biceps and quads.

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Dumbbells Squat To Hammer Curl Instructions

  1. Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.
  2. Bend your knees and lower your body into a squat position, keeping your back straight and your chest up.
  3. As you lower into the squat, allow your arms to hang down in front of you, keeping your elbows slightly bent.
  4. Once you reach the lowest point of the squat, push through your heels and return to the starting position.
  5. As you stand up, simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body.
  6. Continue the curl until the dumbbells are at shoulder level, with your palms facing your body.
  7. Slowly lower the dumbbells back to the starting position as you begin to lower into the next squat.

Dumbbells Squat To Hammer Curl Tips

  1. Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand, palms facing your body. This exercise targets both your biceps and quads, so it’s important to engage these muscles right from the beginning.
  2. Lower your body into a squat position, keeping your back straight and chest lifted. As you descend, imagine sitting back into an imaginary chair, ensuring that your knees do not extend beyond your toes. This will help activate your quads and prevent unnecessary strain on your knees.
  3. As you begin to rise from the squat, exhale and simultaneously curl the dumbbells towards your shoulders, keeping your elbows close to your body. Focus on contracting your biceps throughout the movement, squeezing them at the top of the curl for maximum engagement.
  4. Pause for a moment at the top of the curl, feeling the burn in your biceps, before slowly lowering the dumbbells back to the starting position while simultaneously descending into the next squat. Remember to control the movement and avoid swinging the weights, as this can compromise your form and reduce the effectiveness of the exercise.
  5. Repeat the squat to hammer curl exercise for the desired number of repetitions, aiming for a challenging yet manageable weight. As you progress, gradually increase the weight to continue challenging your muscles and promoting growth. Stay consistent, stay focused, and soon

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